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Strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Examples include the plank and knee-to-chest stretches.
A list of the best lower back exercises wouldn’t be complete without the back extension, a classic exercise for building glute, hamstring, and lower back strength. Back extensions improve the stability and flexibility of your spine by strengthening all the muscles that run along it.
Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you.
Keeping them strong helps reduce the risk of back pain. The best lower back exercises should target all muscles in the region on both sides of the spine, including the erector spinae and glutes. It's also important to work the rest of your back, including the lats and upper back.
10. Bridges. Great for: This simple to learn yet highly effective exercise requires no equipment and will strengthen your lower back over time. It also activates your glutes and hamstrings, benefiting muscles throughout the posterior chain. How to do it: To perform the bridge exercise, grab an exercise mat, then:
Introductory lower back exercises at home like the cat-cow stretch or Superman are great, but you can also train your lower back with hinge exercises like the deadlift or bent-over row.
Lower back strengthening exercises are an excellent way to prevent recurring lower back pain. Stronger core muscles help increase stability, decrease your chances of getting injured, and...